How to Mix Perpetuem for Long-Distance Endurance

Updated August 2026 by Hammer Nutrition UK

Learning how to mix Perpetuem correctly makes long-distance fuelling simpler, particularly during cycling sportives, triathlons, marathons and ultra-running events lasting more than three hours.

This guide explains how many scoops to use, how to prepare a one-hour or multi-hour bottle, when to start fuelling and why water and electrolytes should be managed separately.

What is Perpetuem?

Perpetuem 2.0 is a drinkable long-distance endurance fuel containing carbohydrate, soy protein and healthy fat. It is intended for prolonged exercise where athletes want a steady source of calories without relying entirely on gels or solid food.

HEED is generally better suited to shorter sessions lasting up to approximately two to three hours. Perpetuem is designed for longer events where maintaining a consistent fuelling routine becomes more important.

How many scoops of Perpetuem should you use?

The current Perpetuem 2.0 formula provides approximately 90 calories per scoop. A two-scoop serving provides approximately 180 calories.

Your ideal hourly amount depends on body size, pace, temperature, event duration and what else you consume. Start conservatively during training and adjust gradually. Do not copy another athlete’s intake without testing it yourself.

A practical starting range for many athletes is 1–2 scoops per hour, but the product label and your own training experience should guide the final amount.

How to mix a one-hour Perpetuem bottle

1. Add approximately 350–600ml of cold water to a clean bottle.
2. Add 1–2 scoops of Perpetuem, according to your practised hourly intake.
3. Close the bottle and shake thoroughly.
4. Take small sips every 15–20 minutes rather than drinking the full bottle at once.
5. Adjust your separate water and electrolyte intake for the weather and your personal sweat rate.

This approach works well when bottles can be replaced at aid stations, checkpoints, feed zones or support vehicles.

How to make a multi-hour Perpetuem bottle

A concentrated multi-hour bottle allows you to carry several hours of fuel in one bottle while obtaining hydration from a second bottle, hydration pack or aid station.

1. Decide how many scoops you have successfully used per hour in training.
2. Multiply that number by the hours the bottle must cover.
3. Begin with the bottle roughly one-third full of water.
4. Add a few scoops, close the lid and shake vigorously.
5. Add more water and powder gradually, shaking between additions.
6. Mark the outside of the bottle into equal hourly portions.
7. Sip the correct portion every 15–20 minutes and drink water separately.

Do not simply make the mixture stronger and then drink it at the same rate as a normal bottle. A concentrated bottle contains fuel, not your complete hydration allowance.

Multi-hour bottle examples

• Four hours at 1 scoop per hour: 4 scoops, approximately 360 calories.
• Four hours at 1.5 scoops per hour: 6 scoops, approximately 540 calories.
• Four hours at 2 scoops per hour: 8 scoops, approximately 720 calories.

These are mixing examples, not universal prescriptions. Confirm your intake during training before using a concentrated bottle in an important event.

How to make Perpetuem paste

A thick Perpetuem paste can be carried in a reusable flask when bottles are inconvenient.

1. Place 2–4 scoops in a mixing container.
2. Add cold water gradually while stirring.
3. Continue until the mixture reaches a smooth, squeezable consistency.
4. Transfer it into a clean Hammer Flask or similar container.
5. Take small portions regularly and wash them down with water.

Track the total number of scoops in the flask so you know how many calories it contains and how long it should last.

When should you start taking Perpetuem?

For an event lasting three hours or longer, begin using your planned Perpetuem intake from the outset rather than waiting until you feel hungry or depleted.

Take small, regular servings every 15–20 minutes. This makes it easier to track intake and avoids consuming a large amount at once.

Your race-day plan should be rehearsed during long training sessions. Test the same bottle concentration, hourly intake, water strategy and electrolytes you intend to use during the event.

Water and electrolytes are separate

Perpetuem supplies calories, but a concentrated fuel bottle should not be treated as your only source of fluid. Drink water separately according to conditions, thirst and your practised hydration plan.

Electrolyte requirements also vary with temperature, exercise intensity and individual sweat rate. Use the appropriate product from the Endurolytes and hydration range without automatically increasing calories.

Keeping fuel, water and electrolytes adjustable makes it easier to respond when the weather or race intensity changes.

Using Perpetuem with other fuel

Perpetuem can be combined with other familiar fuel for variety, but count the total intake rather than treating every item separately.

• Perpetuem Solids: provide a chewable alternative when you want a change from liquid fuel. View Perpetuem Solids.
• Hammer Gel: may provide a compact calorie top-up, but include it in your overall plan.
• HEED: generally suits shorter sessions. Avoid stacking multiple calorie drinks without calculating the combined intake.
• Water and Endurolytes: can be adjusted separately from your calories.

Storage and hot-weather mixing

Perpetuem contains no artificial preservatives. Do not leave a mixed bottle unrefrigerated for long periods, particularly in warm weather.

For hot events:

• Use cold water when mixing.
• Keep bottles chilled for as long as practical.
• Consider carrying dry, pre-measured powder and mixing it later.
• Discard any mixture that has been left warm for an extended period or appears spoiled.

Common Perpetuem mixing mistakes

• Guessing the number of scoops instead of measuring them
• Making a concentrated bottle without marking hourly portions
• Using the fuel bottle as the only source of water
• Waiting until energy levels drop before starting to fuel
• Adding gels, bars and sports drinks without counting total calories
• Trying a new concentration for the first time on race day
• Leaving a mixed bottle warm for too long

Frequently asked questions

Is Perpetuem suitable for a marathon?

It can suit marathon runners whose finishing time and personal preferences make drinkable long-distance fuel practical. Test it during long runs before race day.

Can you use Perpetuem for ultra-running?

Yes. It is designed for prolonged endurance exercise and can be carried as a normal drink, concentrated bottle or paste. Your complete plan must still account for water, electrolytes and any additional food.

Should Perpetuem be mixed the night before?

Fresh mixing is preferable. If it must be prepared in advance, keep it refrigerated and cold until use. Do not leave it unrefrigerated overnight.

Where should a new user start?

Begin with a Perpetuem trial kit and test flavours, concentrations and hourly amounts during training.

The golden rule: calculate the bottle, mark the portions and practise the exact plan before race day.

This guide provides general product-use information for healthy adults. Individual nutrition and hydration needs vary. Athletes with medical conditions, allergies or specialist dietary needs should consult a qualified healthcare professional or registered sports dietitian.